January 23, 2017

CrossFit Queen Creek – CrossFit

Weightlifting

Back Squat (1×5@50%, 1×3@60%, 1×2@70%, 1×1@75%. 1×8+@80%)

Metcon (Time)

1000 m row

40 burpees

30 hang power cleans 155/105

20 front squats 155/105

10 muscle ups

scale for muscle ups is 30 pull ups or 25 C2B

20 min cap